Getting in Shape for Winter

Most people think about getting in shape for summer. But when temperatures drop, your body changes how it moves. Cold weather stiffens muscles, tightens joints, slows reaction time, and makes everyday activities, from shoveling snow to walking on slippery sidewalks, a little more demanding. Training for winter can help you feel stronger, more confident, and far less vulnerable to winter injuries. Here’s how Freedom physical therapists recommend training for the winter season to feel strong, healthy, and injury-free. Learn more about how getting in shape for winter can help you prevent injuries.

Winter activities call for strong legs, hips, core, and shoulders. A stronger base prepares your body for more activity, which means fewer strains, slips, and overuse injuries. Daily exercise helps with SAD (seasonal affective disorder) during the winter months. Here is a link to a different blog post made by Freedom Physical Therapy with additional information on SAD for your use: https://freedompt.com/more-than-the-winter-blues/. Get a gym membership or head outside, but get outside safely! Here is a hyperlink to a different blog post made by Freedom Physical Therapy for outside exercising in winter https://freedompt.com/can-i-exercise-outside-in-winter/.

Cold weather naturally makes muscles tighter. Reduce the risk of falls by adding 5-10 minutes a day of exercise that you can do safely. Small daily habits make a difference in the winter months. A helpful tip is to set a reminder on your phone so that you get reminded daily to perform your exercises.

Shoveling, winter sports, and even walking through snow require more effort. Short, consistent conditioning sessions like brisk walks, biking, and low-impact cardio help. The cardiovascular system is important to keep in good shape and health, as it is involved with every bodily function you perform. Whether that’s grocery shopping, walking to use the restroom, talking with family and friends, and so much more. Your cardiovascular system is always pumping blood throughout your body. The more efficient it is, the more nutrients will be supplied to your tissues, which results in faster recovery, whether from an injury or simply a long day.

In winter, your body needs more time to increase blood flow to muscles. As mentioned earlier, coldness stiffens muscles and joints, so it is important to prep them intentionally via a warmup. An example for warming up the legs could look like the following: perform each exercise for 30-60 seconds – marching in place, side kicks while holding onto a wall for support as needed in each direction, (mini) bodyweight squats, and calf raises. An example for warming up the upper body could look like the following: perform each exercise for 30-60 seconds – big and small arm circles clockwise and counterclockwise directions, jumping jacks, open/close hands, and (wall) pushups. Saunas are a great way to help warm up, as the heat provided by the sauna increases your body temperature. This means that more blood is pumped to your muscles, which is one of the goals of a warmup, to increase blood flow to muscles to better prepare them for activity.

Staying active during winter isn’t just about fitness; it’s about moving confidently and staying healthy all season long. The more confident you are in moving your body, the better you will feel. If winter has you feeling sore, tight, or in pain, don’t ignore the signs. Exercising through pain can negatively reinforce pain with that movement, and as a result, your body won’t want to perform that movement, so your body may limit motion and or strength, for example. A personalized PT plan can help you build strength safely and live pain-free through the cold months and beyond.

As always, enjoy more Freedom! Feel free to come visit us at one of our Freedom Physical Therapy locations – Mukwonago, Fox Point, Grafton, and Brookfield.